Got 10 days to make a difference to your glutes?
This Tighten & Tone in Ten Days workout will challenge you to tone up your glutes and keep them firm all summer long!
Directions: Complete each exercise for ten days, twice daily.
25 Glute Kickbacks
Get into a quadruped position with all four limbs on the floor.
Your hands should be lined up directly under your shoulders and your knees should be directly under your hips.
While keeping your knee bent, lift up one knee off the floor and drive your leg up toward the ceiling until your thighs become aligned with your torso.
Lower your knee back toward the floor, and immediately move onto the next repetition.
Perform all repetitions on one leg before switching to the opposite leg.
20 Alternating Bridge Extensions
Lie on your back with your knees bent so that your feet are flat on the ground.
Press up through the feet to go into a “bridge” so that your bodyweight rests in your feet and shoulders.
While in this position, extend one leg completely before placing it back down on the floor while lowering your body from the bridge.
Alternate which leg extends each time you go up into the bridge.
The backs of thighs (hamstrings) and glutes are the main targets during the bridge, while you will feel the leg extension in your quadriceps.
10 Split Jumps
To prepare for the split jump, stand with one foot forward and the other foot back in a lunge position.
Bend your knees slightly. Position your arms in front of your chest, elbows bent and hands in fists and touching.
Jump up, swinging the back leg forward and the front leg to the back.
Land with bent knees and come down into a full lunge so your back knee almost touches the floor.
You may be tempted to lean forward as you do this move, but try to keep yourself as upright as possible.
Once you've landed, immediately jump up again and alternate legs.
15 Glute Bridges
Lie faceup on the floor with your knees bent and your feet flat on the floor.
Raise your hips so your body forms as straight line from your shoulders to your knees.
Pause in the up position, then lower your body back to the starting position.
25 Plié Squats
Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay alined with your toes, so don't go out too far.
To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.
Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
Only go down as low as you can without compromising your flexibility or your balance.
Push back to start without locking the knees.
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